If you want to build up the upper back, barbell shrugs are the move for you. Although they are often called shoulder shrugs, the exercise primarily targets the trapezius muscle of the back. The barbell shrug is an isolation movement, meaning it utilizes just one joint. Shrugs should be part of a back workout that also includes compound movements such as lat pulldowns, pullups and rows.

Description

To do a barbell shrug properly, hold a weighted barbell in front of your thighs with an overhand grip. Place your hands the width of your shoulders or a bit wider. Lift your shoulders up toward your ears --- as high as possible -- and lower them back down to complete one repetition. Beginners should start with just one set of eight to 12 repetitions, adding a second and third set overtime. Use a weight heavy enough to make the last two repetitions very hard to do with good form.

Primary Muscle

The upper part of the trapezius muscle is the primary target of the shoulder shrug. The trapezius is a triangular muscle that makes up the upper back, running from the back of the neck and down along the spine, lying over the shoulder blades. The upper portion of the trapezius is responsible for rotating and depressing the scapulae, or shoulder blades. The shrug also utilizes the middle and lower portions of the traps as assisters. The middle portion retracts the scapulae while the lowest portion supports the arm.

Other Muscles

The levator scapulae, located along the back and side of the neck, is also used as an assister during shrugs. The levator scapulae muscle helps the trapezius lift the scapulae. To stabilize your body during the shrug, your erector spinae, which run along the spine, also activate.

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Form Considerations

When doing the shrug, some people mistakenly roll their shoulders back. Instead, you should lift up and down because weight needs to move against gravity to create muscle and strength – rolling does not use this force. If you do not have a barbell, you could alternatively use dumbbells or a cable machine placed at the lowest level to do the exercise.

References

About the Author

Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.